Mustard Greens
Mustard greens originated in the Himalayan region of India and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, ranging from Chinese to Southern American.
Mustard greens are an excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, and vitamin E. They are also an excellent source of the minerals manganese and calcium as well as dietary fiber. They are also a very good source of potassium, vitamin B6, protein, copper, phosphorus, iron, vitamin B2, and magnesium. Mustard greens are a good source of vitamin B1 and vitamin B3 (niacin).
Tips for Preparing Mustard Greens:
Rinse mustard greens under cold running water and cut into half-inch slices for quick and even cooking.
To get the most health benefits from mustard greens, we recommend letting them sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit may be able to help activate their myrosinase enzymes and increase formation of beneficial isothiocyanates in the greens.
Healthiest Way of Cooking Mustard Greens:
From all of the cooking methods when cooking mustard greens, one favorite is Healthy Sauté. It provides the greatest flavor and is also a method that allows for concentrated nutrient retention.
Heat 5 tablespoons of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add mustard greens, cover, and Healthy Sauté for 5 minutes. Toss with a Mediterranean Dressing which includes 1 tablespoon of lemon juice, 1 medium clove garlic (pressed or chopped), 3 tablespoons of extra virgin olive oil, salt and black pepper to taste . Top with your favorite optional ingredients.
A few other quick Serving Ideas:
- Young mustard greens make great additions to salads.
- Serve healthy sautéed mustard greens with walnuts.
- Adding chopped mustard greens to a pasta salad gives it a little kick. One of our favorite combinations is chopped tomatoes, pine nuts, goat cheese, pasta, and mustard greens tossed with a little olive oil.
